Warm Farro with Fermented Vegetables & Herbed Yogurt

Yield: 4 portions
Portion Size: ~10–12 oz finished bowl
Dietary: Vegetarian | Gut-Healthy | High Fiber | Protein-Forward

INGREDIENTS

Farro Base

• 1½ cups pearled farro, rinsed

• 4 cups water or low-sodium vegetable stock

• 1 bay leaf

• ½ tsp kosher salt

Fermented Vegetables

(Choose 1–2; keep flavors clean and balanced)

• ½ cup sauerkraut, drained and lightly chopped

• ½ cup fermented carrots or kimchi (mild), chopped

• 1 tsp extra-virgin olive oil (optional, to round flavor)

Herbed Yogurt Sauce

• 1 cup plain Greek yogurt (or whole-milk yogurt for softer acidity)

• 1 tbsp extra-virgin olive oil

• Zest and juice of ½ lemon

• 1 tbsp fresh dill, finely chopped

• 1 tbsp fresh parsley, finely chopped

• 1 small clove garlic, grated

• Kosher salt, to taste

• Fresh cracked black pepper, to taste

Finishing Ingredients

• 2 tbsp extra-virgin olive oil

• 2 tbsp toasted sunflower seeds or pumpkin seeds

• Fresh herbs for garnish (dill, parsley, or chives)

METHOD

1. Cook the Farro

1. Combine farro, water or stock, bay leaf, and salt in a saucepan.

2. Bring to a boil, reduce to a gentle simmer.

3. Cook 20–25 minutes, until tender but pleasantly chewy.

4. Drain excess liquid, remove bay leaf.

5. Toss warm farro with olive oil and hold warm.

2. Prepare the Herbed Yogurt

1. In a bowl, combine yogurt, olive oil, lemon zest and juice, dill, parsley, garlic, salt, and pepper.

2. Mix until smooth and well balanced.

3. Adjust seasoning; refrigerate briefly or hold cool.

3. Prepare Fermented Vegetables

1. Drain fermented vegetables well to avoid excess acidity.

2. Chop into bite-size pieces.

3. Gently warm very briefly if desired (do not cook aggressively—heat reduces probiotic activity).

4. Optionally finish with a touch of olive oil.

4. Assemble the Bowls

1. Divide warm farro evenly among four bowls.

2. Top each portion with fermented vegetables.

3. Spoon herbed yogurt generously over the top (about ¼ cup per portion).

4. Finish with toasted seeds and fresh herbs.

CHEF NOTES / ENHANCED NUTRITION CALL-OUTS

• Gut health: Fermented vegetables + whole grains support microbiome diversity

• Prebiotic + probiotic pairing: Farro feeds beneficial bacteria

• Texture-driven satisfaction: Chewy grains + creamy yogurt + crisp garnish

• Operationally flexible: Ferments can be swapped seasonally

• Flavor-first: Balanced acidity prevents “funk-forward” fatigue